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Suspension Trainer Oblique Crunch
Suspension trainer exercise that targets the obliques and abs to build rotational strength and core stability; commonly used to enhance coordination and sports performance.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Hip Flexors, Shoulders
Accessory Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
4/10Iliopsoas
Shoulders
3/10Anterior Delts
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust straps to mid-calf length. Place feet in cradles and assume a high plank position with hands stacked directly under shoulders and body in a straight line.
- Brace core and lift hips slightly.
- Draw both knees toward the right elbow.
- Contract obliques to rotate the hips.
- Extend legs back to the starting plank position.
- Repeat the movement toward the left elbow.
Coaching Tips
Form Cues
- Knees to elbow
- Push floor away
- Hips level
- Control the return
- Keep arms straight
Breathing
Exhale as you drive knees toward the elbow; inhale as you return to the plank position.
Tempo
1-0-2
Range of Motion
From full plank extension to knees near the elbow with visible hip rotation.
Safety
Safety Notes
- Ensure anchor point is secure
- Stop if you feel sharp lower back pain
- Maintain shoulder stability throughout
Spotting
Not recommended; ensure the suspension trainer is anchored securely.
Common Mistakes
- Sagging hips
- Rushing the movement
- Bending elbows
- Excessive momentum
- Rounding lower back
When to Avoid
- Acute lower back pain
- Disc issues
- Severe wrist pain
- Shoulder instability
- Recent abdominal surgery
Flexibility Needed
- Ability to hold plank 60 seconds
- Shoulder flexion for plank stability
- Hip mobility for knee draw
Build Up First
- Master standard plank
- TRX knee tuck proficiency
- Basic core engagement control
Also known as
TRX Side Crunch, Suspension Side Crunch, TRX Rotational Crunch, Suspension Knee Tuck Twist, TRX Oblique Crunch
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